{"id":9710,"date":"2018-12-11T20:03:05","date_gmt":"2018-12-11T20:03:05","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=9710"},"modified":"2022-12-20T04:16:32","modified_gmt":"2022-12-20T04:16:32","slug":"biotin","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/biotin\/","title":{"rendered":"Is There Such a Thing as Too Much Biotin?"},"content":{"rendered":"

How much better is a manicure and a blowout when you have smooth, unbreakable nails and split-end free hair to work with? You can potentially thank biotin for that. If you\u2019ve looked at hair and nail <\/span><\/i>supplements<\/span><\/i><\/a>, you\u2019ve probably seen biotin, a key B-vitamin, as the universal ingredient. But can it actually nourish your hair and nails the way they need to be?<\/span><\/i> And what\u2019s the correct biotin dosage for adults\u2014how much biotin is too much?\u00a0<\/span><\/i><\/p>\n\n\n

Registered dietitian <\/span><\/i>Jessica Bippen, MS, RD<\/span><\/i><\/a>, looks into all your biotin questions. Here\u2019s everything you should know about biotin, where to find it, and how much your body needs. <\/span><\/i><\/p>\n\n\n

What is Biotin?<\/h2>\n\n\n

Biotin (aka B7<\/a>) is one of the many water-soluble B-vitamins that are necessary for your body to function. Its main role in the body is as an important cofactor that\u2019s essential for metabolizing macronutrients in order to regulate your metabolism. Another key role of biotin is in the nervous system, by helping the brain transmit nerve signals. B vitamins in general protect your brain and improve your memory and concentration.<\/p>\n\n\n

You can find biotin in a number of different food sources including some nuts and legumes, eggs, dairy<\/a>, and certain meats and fish (more on the nutritional aspect later). After you digest foods containing biotin, it gets absorbed in the small intestines and stored in the liver.<\/p>\n\n\n\n

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Biotin Benefits<\/h2>\n\n\n

Biotin plays an important role in metabolizing glucose, fatty acids, and amino acids. Its role as an enzyme in the metabolism of amino acids is crucial for protein<\/a> creation, which results in building strong healthy hair and nails.<\/p>\n\n\n

While the research is limited, clinical trials<\/a> suggest that it can help reduce brittle nails that easily split or crack. The same goes for healthy hair. Studies<\/a> show that individuals with a biotin deficiency can benefit from supplementing biotin to help with hair growth<\/a>. Hair is easily damaged by sun-exposure, overwashing, and constant heat from the hairdryer or other styling tools. Biotin plays a role in building the protein<\/a> that helps regrow healthy hair<\/a>, which is why it has become such a popular hair and nail supplement.<\/p>\n\n\n\n

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Signs of Biotin Deficiency<\/h2>\n\n\n

Symptoms of biotin deficiency<\/a> typically come on gradually. These include:<\/p>\n\n\n\n